Best Stretches To Strengthen Your Back

Ouch-proof your back with these strengthening moves

Banish aches and pains by strengthening and stretching the muscles that affect your back. Most important are the erector spinae, two columns of muscles along your spine that help you bend forward, backward, and side to side. Next are the hip extensors: the gluteus maximus and hamstrings. These can tighten up from too much sitting, adding pressure to your lower back. Target these spots for a straight, flexible spine to feel—and look—young and strong. You can safely do these exercises every day.

Bend your left leg, sitting back as far as comfortable. Press your right knee toward the floor, feeling the stretch in your right hip and thigh. Hold for 20 seconds, rise to the starting position, and repeat on the other side. To get a deeper stretch, lean forward from your hips, and press your buttocks back. Do two stretches on each side.

Denise Austin is the author of several books including Sculpt Your Body with Balls and Bands and the host of two Lifetime Television fitness programs.